Barbell 09-03-18
Barbell 09-03-18
Monday (no class due to holiday)
Bench Press 3 x 1 @ or above 92%
3 x 10 Banded DB Bench
Superset: 3 x 15 DB Fly & 25 Banded Pull Aparts
Superset: 3 x 10 Pull-Ups and 20 Push-Ups
3 x 10ea Single Arm DB Hi-Pull
Finishers
Tuesday
Back Squat 3 x 10 @ 2010
Back Squat 1 x 20
Snatch Grip RDL 4 x 15
KB Lunge Finisher
Thursday
Front Squat 2 x 15
Deadlift 8 x 2
Staggered Stance GM 3 x 8ea
DB Finisher
Workout of the Day 09-03-18
Workout of the Day 09-03-18
Hero WOD
Rankel
20 Minutes, As Many Rounds as Possible
6 Deadlift 225/155
7 Burpee Pull-Ups
10 Kettlebell Swings 2/1.5
200 Meter Run
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
Please Post Results to TRIIB.
Olympic Weightlifting 09-04-18
Olympic Weightlifting 09-04-18
Tuesday
Hang Power Snatch + Overhead Squat
Power Clean & Power Jerk
Workout of the Day 09-02-18
Workout of the Day 09-02-18
Strength
3 Sets
12 Front or Overhead Squat 21X1
Max Time Supinated Chin Over Bar Hold
Conditioning
2 Rounds of 10 Minutes, 2:00 rest between rounds
200 Meter Run
10 Dual Kettlebell Cleans
10 Dual KB Lunges 20X0
Please Post Results to TRIIB.